What are the risks of deficiencies during menopause? Aging is one of the causes of vitamin and mineral deficiency in women. Other causes are stress, digestive disorders, intense physical exertion, smoking, alcohol intake and certain medications. With age, it becomes more difficult for the body to absorb and metabolize vitamins. Daily vitamin requirements are sometimes higher than the recommended daily intake for postmenopausal women. B vitamins are important in the fight against cognitive decline, osteoporosis and to protect the cardiovascular system; Vitamins C and E, which together with vitamins D and A strengthen the immune system, which weakens over time in postmenopausal women; Vitamins C and E are actively involved in the synthesis of collagen and are important for bone health; Vitamins D and K, necessary for the balance of calcium, protect against the processes of bone demineralization and calcification of arteries. Menopause and Vitamin B A varied, antioxidant-rich diet should meet the vitamin needs of postmenopausal women. Daily intake of multivitamins makes it possible to safely and safely compensate for nutritional deficiencies that can develop over time in postmenopausal women. In this way, the various effects of aging on the skin, brain function, bones, immune system and cardiovascular system are prevented. Inadequate intake of B vitamins is common. B complex vitamins promote the synthesis of collagen and elastin. Eating more foods that contain vitamin B contributes to skin tone and elasticity. By lowering homocysteine ​​levels, B vitamins reduce cardiovascular risk. Insufficient intake impairs brain function. Taking vitamin B supplements may help slow cognitive decline. Folic acid or vitamin B9 has an essential role in the production of genetic material – DNA and RNA, as well as amino acids necessary for cell growth. Foods rich in vitamin B9 are liver, nutritional yeast, egg yolk and green leafy vegetables. Taking folic acid (vitamin B9) supplements reduces hot flashes during menopause. A diet rich in folic acid has been shown to reduce the risk of breast cancer in postmenopausal women. Vitamin B6 or pyridoxine is usually taken in sufficient amounts from food. It has a role in hormone-related mental manifestations. It helps regulate the hormonal balance, acts against hormonal fluctuations and against the symptoms associated with menopause. Postmenopausal women are less likely to absorb vitamin B12, or cobalamin, found mainly in meat, eggs, fish, milk and seafood. The daily dietary intake is 2.4 micrograms per day, but Danish researchers recently found that the recommended intake is 6 micrograms per day for postmenopausal women.Menopause and Vitamin C Vitamin C – ascorbic acid is an antioxidant, which is why it is essential for postmenopausal women. It acts as an immunostimulant, anti-fatigue, has a detoxifying, anxiolytic, anti-allergic and cardioprotective effect. The recommended intake is 60 to 100 mg/day. A diet rich in fruits and vegetables, especially red and green cabbage, raw red peppers, horseradish, citrus fruits, mangoes, kiwis, strawberries, and papaya is usually sufficient to meet the daily requirements. Menopause and Vitamin D3 Vitamin D3 is a prohormone that is related to other steroid hormones such as cortisol, testosterone and cholesterol. It is considered a hormone because it acts on cell receptors. Vitamin D3 or cholecalciferol has better bioavailability than D2 – ergocalciferol. Vitamin D deficiency is common in menopause. The synthesis of vitamin D3 takes place in the dermis under the influence of the sun’s UVB rays and can slow down after the age of 50. Women 50 and older should increase their vitamin D intake to 30 µg or 400 IU per day, even in the summer. Menopause and vitamin E Vitamin E includes eight compounds – tocopherols and tocotrienols. It is found in vegetable oils such as rapeseed, wheat germ, sunflower, olive, argan, in dark green leafy vegetables. Vitamin E is necessary for the health of the skin and the cardiovascular system. Tocopherol and tocotrienols are powerful antioxidants. Vitamin E helps with hot flashes, vaginal dryness and improves mood. Like vitamins A and C, it is a very powerful antioxidant and is involved in the prevention of general aging and of the skin in particular. Vitamin E also helps improve bone health. References: https://sante.journaldesfemmes.fr/fiches-nutrition/2697389-vitamine-femme-menopausee-carence-supplementation/ https://journaldesfemmesfr.digidip.net/visit?url=https%3A%2F%2Fwww. hal.inserm.fr%2Ffile%2Findex%2Fdocid%2F132245%2Ffilename%2Findex.xhtml&ppref=https%3A%2F%2Fsante.journaldesfemmes.fr%2Fquotidien%2F2590625-nutrition-conseils-bien-manger-aliments-sante%2F&currurl= https%3A%2F%2Fsante.journaldesfemmes.fr%2Ffiches-nutrition%2F2697389-vitamine-femme-menopausee-carence-supplementation%2F https://journaldesfemmesfr.digidip.net/visit?url=https%3A%2F%2Fpubmed .ncbi.nlm.nih.gov%2F31074816%2F&ppref=https%3A%2F%2Fsante.journaldesfemmes.fr%2Fquotidien%2F2590625-nutrition-conseils-bien-manger-aliments-sante%2F&currurl=https%3A%2F%2Fsante .journaldesfemmes.fr%2Ffiches-nutrition%2F2697389-vitamine-femme-menopausee-carence-supplementation%2FMenopause and Vitamin D3 Vitamin D3 is a prohormone that is related to other steroid hormones such as cortisol, testosterone and cholesterol. It is considered a hormone because it acts on cell receptors. Vitamin D3 or cholecalciferol has better bioavailability than D2 – ergocalciferol. Vitamin D deficiency is common in menopause. The synthesis of vitamin D3 takes place in the dermis under the influence of the sun’s UVB rays and can slow down after the age of 50. Women 50 and older should increase their vitamin D intake to 30 µg or 400 IU per day, even in the summer. Menopause and vitamin E Vitamin E includes eight compounds – tocopherols and tocotrienols. It is found in vegetable oils such as rapeseed, wheat germ, sunflower, olive, argan, in dark green leafy vegetables. Vitamin E is necessary for the health of the skin and the cardiovascular system. Tocopherol and tocotrienols are powerful antioxidants. Vitamin E helps with hot flashes, vaginal dryness and improves mood. Like vitamins A and C, it is a very powerful antioxidant and is involved in the prevention of general aging and of the skin in particular. Vitamin E also helps improve bone health. References: https://sante.journaldesfemmes.fr/fiches-nutrition/2697389-vitamine-femme-menopausee-carence-supplementation/ https://journaldesfemmesfr.digidip.net/visit?url=https%3A%2F%2Fwww. hal.inserm.fr%2Ffile%2Findex%2Fdocid%2F132245%2Ffilename%2Findex.xhtml&ppref=https%3A%2F%2Fsante.journaldesfemmes.fr%2Fquotidien%2F2590625-nutrition-conseils-bien-manger-aliments-sante%2F&currurl= https%3A%2F%2Fsante.journaldesfemmes.fr%2Ffiches-nutrition%2F2697389-vitamine-femme-menopausee-carence-supplementation%2F https://journaldesfemmesfr.digidip.net/visit?url=https%3A%2F%2Fpubmed .ncbi.nlm.nih.gov%2F31074816%2F&ppref=https%3A%2F%2Fsante.journaldesfemmes.fr%2Fquotidien%2F2590625-nutrition-conseils-bien-manger-aliments-sante%2F&currurl=https%3A%2F%2Fsante .journaldesfemmes.fr%2Ffiches-nutrition%2F2697389-vitamine-femme-menopausee-carence-supplementation%2FMenopause and Vitamin D3 Vitamin D3 is a prohormone that is related to other steroid hormones such as cortisol, testosterone and cholesterol. It is considered a hormone because it acts on cell receptors. Vitamin D3 or cholecalciferol has better bioavailability than D2 – ergocalciferol. Vitamin D deficiency is common in menopause. The synthesis of vitamin D3 takes place in the dermis under the influence of the sun’s UVB rays and can slow down after the age of 50. Women 50 and older should increase their vitamin D intake to 30 µg or 400 IU per day, even in the summer. Menopause and vitamin E Vitamin E includes eight compounds – tocopherols and tocotrienols. It is found in vegetable oils such as rapeseed, wheat germ, sunflower, olive, argan, in dark green leafy vegetables. Vitamin E is necessary for the health of the skin and the cardiovascular system. Tocopherol and tocotrienols are powerful antioxidants. Vitamin E helps with hot flashes, vaginal dryness and improves mood. Like vitamins A and C, it is a very powerful antioxidant and is involved in the prevention of general aging and of the skin in particular. Vitamin E also helps improve bone health. References: https://sante.journaldesfemmes.fr/fiches-nutrition/2697389-vitamine-femme-menopausee-carence-supplementation/ https://journaldesfemmesfr.digidip.net/visit?url=https%3A%2F%2Fwww. hal.inserm.fr%2Ffile%2Findex%2Fdocid%2F132245%2Ffilename%2Findex.xhtml&ppref=https%3A%2F%2Fsante.journaldesfemmes.fr%2Fquotidien%2F2590625-nutrition-conseils-bien-manger-aliments-sante%2F&currurl= https%3A%2F%2Fsante.journaldesfemmes.fr%2Ffiches-nutrition%2F2697389-vitamine-femme-menopausee-carence-supplementation%2F https://journaldesfemmesfr.digidip.net/visit?url=https%3A%2F%2Fpubmed .ncbi.nlm.nih.gov%2F31074816%2F&ppref=https%3A%2F%2Fsante.journaldesfemmes.fr%2Fquotidien%2F2590625-nutrition-conseils-bien-manger-aliments-sante%2F&currurl=https%3A%2F%2Fsante .journaldesfemmes.fr%2Ffiches-nutrition%2F2697389-vitamine-femme-menopausee-carence-supplementation%2Fvaginal dryness and improves mood. Like vitamins A and C, it is a very powerful antioxidant and is involved in the prevention of general aging and of the skin in particular. Vitamin E also helps improve bone health. References: https://sante.journaldesfemmes.fr/fiches-nutrition/2697389-vitamine-femme-menopausee-carence-supplementation/ https://journaldesfemmesfr.digidip.net/visit?url=https%3A%2F%2Fwww. hal.inserm.fr%2Ffile%2Findex%2Fdocid%2F132245%2Ffilename%2Findex.xhtml&ppref=https%3A%2F%2Fsante.journaldesfemmes.fr%2Fquotidien%2F2590625-nutrition-conseils-bien-manger-aliments-sante%2F&currurl= https%3A%2F%2Fsante.journaldesfemmes.fr%2Ffiches-nutrition%2F2697389-vitamine-femme-menopausee-carence-supplementation%2F https://journaldesfemmesfr.digidip.net/visit?url=https%3A%2F%2Fpubmed .ncbi.nlm.nih.gov%2F31074816%2F&ppref=https%3A%2F%2Fsante.journaldesfemmes.fr%2Fquotidien%2F2590625-nutrition-conseils-bien-manger-aliments-sante%2F&currurl=https%3A%2F%2Fsante .journaldesfemmes.fr%2Ffiches-nutrition%2F2697389-vitamine-femme-menopausee-carence-supplementation%2Fvaginal dryness and improves mood. Like vitamins A and C, it is a very powerful antioxidant and is involved in the prevention of general aging and of the skin in particular. Vitamin E also helps improve bone health. References: https://sante.journaldesfemmes.fr/fiches-nutrition/2697389-vitamine-femme-menopausee-carence-supplementation/ https://journaldesfemmesfr.digidip.net/visit?url=https%3A%2F%2Fwww. hal.inserm.fr%2Ffile%2Findex%2Fdocid%2F132245%2Ffilename%2Findex.xhtml&ppref=https%3A%2F%2Fsante.journaldesfemmes.fr%2Fquotidien%2F2590625-nutrition-conseils-bien-manger-aliments-sante%2F&currurl= https%3A%2F%2Fsante.journaldesfemmes.fr%2Ffiches-nutrition%2F2697389-vitamine-femme-menopausee-carence-supplementation%2F https://journaldesfemmesfr.digidip.net/visit?url=https%3A%2F%2Fpubmed .ncbi.nlm.nih.gov%2F31074816%2F&ppref=https%3A%2F%2Fsante.journaldesfemmes.fr%2Fquotidien%2F2590625-nutrition-conseils-bien-manger-aliments-sante%2F&currurl=https%3A%2F%2Fsante .journaldesfemmes.fr%2Ffiches-nutrition%2F2697389-vitamine-femme-menopausee-carence-supplementation%2F